Prep
2 Sets
Row x 15 sec hard
Hip Thrust x 7 reps pause 5 sec on the top of each rep
Banded monster walk x 20 step forward and backwards
Goblet staggered stance Goodmorning x 7 reps per side

Essentials
A.
3 Sets
Tempo Close Grip Bench Press x 5 reps @ 31×1
Rest 30 sec
Bench Dips x 10-15 reps
On the 3 min marks

B.
3 Sets
Tempo Frog Stance Deadlift x 5 reps @3131
Rest 30 sec
4 Muscle Clean + 4 Hang Power clean
Rest 30 sec
Heavy Russian Kettlebell Swing x 15 reps
On the 3 min mark

C.
10min Amrap
Shuttle run x 50ft (25 down , 25 back)
1-2-3-4-5-6-7-8-9-10…
Deadlift

Fitness
A.
3 Sets
Tempo Close Grip Bench Press x 5 reps @ 31×1
Rest 30 sec
Strict Handstand Push Up x 3-5 reps
On the 3 min marks

B.
3 Sets
Tempo Frog Stance Deadlift x 5 reps @3131
Rest 30 sec
4 Muscle Clean + 4 Hang Power clean
Rest 30 sec
Heavy Russian Kettlebell Swing x 15 reps
On the 3 min mark

C.
10min Amrap
Shuttle run x 50ft (25 down , 25 back)
1-2-3-4-5-6-7-8-9-10…
Deadlift 225/155